Thursday, July 31, 2014

Want to lose weight and fats quickly?

As I mentioned before and being told by people too, 70% rely on your diet and only 30% rely on your workout. Eat, sleep and your lifestyle really could affect your body shape. Want to lose weight? it starts with food. The article below is mainly focus on how to lose weight and fats.

I got this Chinese article  through my friend's sharing. Eat smaller or lesser portion, but never skip a meal or fasting.  Breakfast eat like a king, lunch eat like a queen and dinner eat like a beggar if you want to lose weight correctly and still maintain a healthy eating. When I say eat like a king, doesn't mean eat until you feel bloated but just eat sufficient amount like 80% full with high carbohydrates and fibre food like wholemeal bread, oatmeal, rolled oats with yogurt, eggs match with either a cup of milk or a  half cup of fruit juice or an apple before having breakfast. You can also try have low fat milk mixed with oats, corns and some purple sweet potato cubes.

Our body minimum calorie of food needed to burn in our stomach is around 1200 calories which is just enough to support our heart rate pumping to our body parts. Thus, skipping meals totally without eating anything is totally wrong and will cause yourself fainted before you can even really lose your targeted weight loss. You may eat less and smaller portion of a meal and have 5 meals a day to avoid feeling hungry throughout a day.

Try eat on time especially dinner because if you had late dinner and go to sleep by having food  in your stomach, your stomach tends to convert the food into sugar. But if you are sleeping with empty stomach,  your body tends to use your body fats convert into sugar.

To cut fats, you need to eat less sugar, less fats/oily food and eat food which is high in protein such as lean meat or fish and prawn meat. But if you have allergy to seafood, then just choose to eat lean meat or you can go vegetarian of consuming protein from veggies. Do you know that one full cup of orange juice has higher sugar than coffee. So, unless you are planning to use that amount of sugar as energy for body workout on that day or people who thin like me not wanting to lose further weight, you have to avoid or reduce the amount of fruit juice you drink. Hence, you are also not recommended to eat fruits as your meal as you might end up eating more sugar than you normally does without notice.

Here's a link showing calories comparison between coffee and orange juice.

Also, you may want to reduce the white rice intake if you are planning to lose weight. White rice are easy to raise your blood sugar like bread and pasta although they are high carbs which good for body building or sports activities as carbs convert into sugar or energy while we doing workout. About this statement, I always think that "how much you eat is how much you need to burn from your exercise in order to keep in shape" instead of going for complete fasting or skipping meal which is completely wrong idea.

The next thing which I mentioned before previously, is if you are able to do body workout once you wake up in the morning will be the best time for burning on body fat instead of carbohydrates because the carbohydrates are being used up in your 6-7 hours sleep during the night. (Source: here)

To enhance and further improve your weigh loss plan into short time, exercise is required especially cardio workout. You are required to do longer cardio workout around 45 minutes to 1 hour. Cardio workout can be aerobics, jogging, running, swimming, skipping and cycling.  For those who have heavier weight, jump squats, running, jogging and skipping for long hours or doing improperly might caused bad impacts on your joints such as knee or feet. You can either try wear a knee guard, or do cycling or walking fast pace instead of running to reduce the impact. Or, you can do aerobics or a combined cardio of these few different cardio within 45 minutes to 1 minutes. You may have to avoid doing jump squats or skipping for avoiding having problems with your joint. Swimming or working out in the pool is better or safer cardio to avoid joints pain due to the water pressure or water buoyancy.

Doing workout right and correctly can also helps you see the result faster.

Here's a video on a intense 6 minutes workout on losing your love handle and getting abs. Take note, love handle is not V-line abs.

Tuesday, July 29, 2014

What to eat perform better body workout? How to get ripped and bigger muscle?

Today I just did some research online and read a lot of articles after my customer/ student told me I have been training him too hard on cardio or warm-up which led him to no energy or strength or stamina at all to continue on weight lifting. Partially I can say is my fault on training them hard but didn't give more advice on diet or what food to eat before and after workout.

Before I share the information I found online, I did like to explain on the workout routine I shared and trained them. Firstly, I will say "share" is because I will teach what I usually do on my workout routine daily which is "warm up, stretching, body building" in one session. "Warm up" usually is cardio plus partially working on your muscle and stamina which is necessary before start up body building because you need to pump up your heart rate first in order to allow the blood flow to all over your body muscle. So that, it will help you build and develop or affect your muscle tissue more when comes to body building session such as tearing your muscle tissue or damage your muscle by lifting heavy weights.

Why needs to torn and damage your muscle tissues? In order to build bigger muscle, you are required to do that and drink or eat sufficient protein to develop  or build bigger muscle in between the damaged or torn muscle tissues.

Second, my warm up/cardio workout session is not running on treadmills or just cycling for 15 minutes which I used to do before when I first going to gym and being told by most instructors. I don't really like or agree to do it for fully 15 minutes for my body type as I belongs to thin and high metabolism and easy sweat. Running on treadmills or cycling cardio for 15 minutes will make me becomes thinner or harder to gain weight. And doing running on treadmills for too long can hurt your knee joints from your body weight impacting your joints. Its same like doing squatting improperly will cause the same effect too.

Hence, my warm up/ cardio is a group of different body parts exercises to be completed from 4 - 15 minutes based on different weeks doing different warm ups.  Which is think is a good workout for people who only do a minimum body workout or exercise 3 times a week. Plus, the reason why I put on a warm up which involves most of our body parts since we only do 3 times weekly is because what I learnt from my instructor is I used to go to gym 4 - 6 times weekly and each day I go to gym I did only cardio, body stretching and two parts of my body which is any part of my body plus abs workout. If you are able to commit yourself to body workout 4-6 times weekly, you can split the body workout evenly, more focus and less heavy on each gym session.

And me as a trainer, I always wanted my students/customers are able to exercise every body parts workout weekly because I hope they get to build muscle on every parts evenly without missing any. I also hope I am able to build their strength and stamina instead of just building a perfect body without power, or just being "muscle Mary".

So, let begin our topic. What to eat perform better workout? There's many food you can eat which contains high carbohydrates before workout which is called Pre-workout Meal. But try to choose low-glycemic carbs like oatmeal, veggies or sweet potatoes instead of simple sugars or candy to avoid wild fluctuations in your blood-sugar levels. Carbohydrates you can also get from pasta, fruits, breads, yogurt, energy bars and drinks. The most digestible carbohydrates food is banana. You can also try to eat wholemeal bread with peanut butter or peanut jam and banana slices. Protein is also the needed nutrients to avoid muscle breakdown or not growing bigger muscles. Protein before workout also gives energy to perform better workout. Fats take longer time to digest which isn't recommended to consume high fats food before workout.

When to eat before workout? Having food in the stomach is never a good idea during body workout. which may hurts your stomach, causing nausea or stomach cramping.  Better to eat food 1-4 hours before workout. The shorter time before workout, the better to eat easy and faster digestive food or liquid such as banana, glucose drink (Glucolin), energy bars, isotonic drink, coffee and many more. These will help in fuelling up before workout.

What to eat after workout? Ever seen anyone in the gym who drinks protein before and after workout? Yes. you need right amount nutrients to fuel up and also right amount of nutrients to recover your body from damaged muscles and energy. Eat high in carbs and protein food such as chicken without feeling too full and of course balanced your acidity with some veggies and healthy oil. More importantly, sufficient water to hydrate your body as well.


What to do for building muscle and lose fat?
There's no other way of doing body building without cardio to warm up. The minimum warm up you can do is 4-8 minutes which I have given to my customers before. If you are looking for simple cardio warm up such as running or jogging, you need to start with walking pace for 4 minutes then sprint for 40 seconds then cool down back with walking pace for another 4 minutes which total up is still 8 minutes 40 seconds which I got this information from here. 

For fat burning effective and body building, early morning and evening time is the best time to do workout. Also do schedule the weight training early enough in the evening so you are allowed a minimum of 6 hours between your weight training session and bedtime if possible. And also you need to know that :

  • The liver is the strongest from 1-3 AM. This is when you should be sleeping
  • The lung is strongest at 7-9 AM. This is the best time for aerobic exercise
  • The liver is weakest at 1-5 PM, so schedule difficult work for the morning.

For more information on fat burning, muscle building workout:
Check out these from Men's Health.

And if you are really passionate and hardworking, discipline into getting ripped body on diet.
Read about the Ripped meal and 
the Muscle meal.
“There’s no set time to train as everyone’s schedule is different but be sure to have a protein shake 30 to 45 minutes before each workout and another one directly afterwards,” says Lovell. “Avoid eating too much fruit, except berry fruits, which should be eaten after training. When they’re eaten at any other time the fructose they contain can combine with carbs to add body fat.”

For more references:
7 tips for body building and burning fats

But for me, if you really wanna build muscle and lose fats and gain muscle, eat lean meat, high protein, balanced with colourful veggies and low fat. And try avoid lousy junk or snack food or desserts.

Sunday, July 27, 2014

Advise and basic guidelines for gaining weight correctly.

I got a message on my Facebook page and I decided to share my information here And the question is shown in the image below:

Hello, thanks for writing up to me and thanks for your complements =). I am happy to hear that. I can only share some information that I know but there are things you need to find out by yourself or by consulting doctor about your body health. First thing is about your digestion system good or bad, are your digestion absorbing well from the food you intake? or they do very easily flushed out from your body without even absorbing the nutritions from food.

Second, Is your metabolism high or low? do you get easily hungry and you eat a lot but never gain weight? usually high metabolism people tend to be thinner because their digestion is doing great or fast. If that's the problem, you can try have more meals a day such as five meals a day and you may try have supper at midnight if you usually burn midnight oil which I don't recommend people sleep too late.

Third, are you the person who chews very little before you swallow your food?  Because from what I heard and learnt from the sources i got from media. There's a saying that the food are harder to digest or absorb when people tends to chew less which also known as fast eater who tends to finish the meal quickly without at least 15-20 chewing repetitions. Eating fast also will caused you to eat more as you are not feeling full shortly.

Fourth,  how often do you go for exercise or body workout? getting a good body weight partially also rely on your exercise. In order to let your muscle grow or develop more muscle or bigger muscle, you need to exercise. So that, the food you eat will be used to develop muscles which leads to gaining weight. Exercise will also boosts up your metabolism, it will cause you easier to get hungry and tends to eat more. Exercise minimum 3 times a week regularly is good for a healthy body.

Lastly, gaining food is not just about eating more meat. A balanced diet is recommended, the amount you eat for meat need to be balanced with the amount of vegetables you eat. Balance with acid and alkali food. And gaining weight also rely on your protein and carbohydrates intake which you can get from meats and some vegetables such as beans and more. Carbohydrates provides energy for you to do exercise, taking excessive carbohydrates and not doing exercise will converts carbs into sugar which could end up becomes body fat.

I hope this provides you a basic guide to improve your body. Good luck! =)

J-son Yau

Friday, July 25, 2014

How our face reveals our body health status?

Today I am ready to share some information about face acne since its useful to my sensitive acne blemish skin. I hope this helps you too for people who can same problems as me.

The video below aren't the most detailed complete information to read about parts of your face shows the problems of your body organs but is worth watching to know some basics and I will also show a link below this video to read another article which covers more and much complete information about acne and body health.

To read more detailed information on full different parts of your face showing different parts of your body health conditions, click the link below:

Saturday, July 5, 2014

What is beauty? what is sexy? human nature and religious?

Recent local Facebook news about famous fb stars on someone convert religion and wear Hijab and Red People star look super handsome but a MV reveals his body size. Its kind of alerts me I have to be aware and reminded me, famous is a temporary thing, what comes around goes around, what comes up must goes down. Thats why I from time to time shows photos of real me with inconsistent pimples, my sexuality.

I just want you all to know we aren't plastic, we can't be consistently porcelain skin and perfect body and perfect dressing with perfect behaviour or attitude and consistent belief. What are we to judge people's marriage and measure people's true love. I know some people out there dislike me for being so "open" or too skin revealing, sexy in photos and told me I am ugly too. I am sorry to any parents or religious people for my page existence. I know my responsibility, education is important and society sometimes can be ugly.

“To all the girls that think you’re fat because you’re not a size zero, you’re the beautiful one, its society who’s ugly.” - Marilyn Monroe.

She is right about the definition of beauty being distorted by society. But I have to say healthily beautiful is still important, and being overweight is really not that good still from a health perspective.

I know what I do on photos can be somewhat sexy, naughty, kinky or bad boy or crazy. But I want to say that's part who I am or who the inner me but I do not encourage anyone to be like me. Nice to see but it ain't not just fun and play. It is just visual entertainment which may trigger your desire. At the same time its my achievement of my body workout which I personally felt its nice to show and inspire people. I am from advertising design field, and I like drawing since young. It just like when I draw something nice, then I have to show and share to other people. If not, what am I drawing for? It must have a message to deliver through a medium to a certain audience.  More importantly is as long as I know what I am doing and not involve into wrong direction like my partner told me, as long as you know what you are doing and not simply going out there play sex or raw sex with people like a jerk, not loving yourself, not taking care of yourself. Meaning I am just doing what I like doing on a visual medium, a canvas and not ended up like a FOC whore looking for fun without thinking. Which I do not wish my fans are like that too.  Boys will be boys, but you can just watch porn or something and just jerk and end. Or do safe sex and always make things clear with who you wanna involve without lies. We all were silly humans and we all grown in time, learn to be wise and careful. Orgasm or "ovaries explode" won't give you anything good valuable productive day for life. "Productive" I mean money, or works towards your life goal.

I sometimes treat it as art, as my passion, as who I am. Sometimes I treat it as commercial art, as in "sex sells", "sex-appeal" in advertising industry.  Its our human nature that we are attracted to beautiful things and its our hormones that attracted to "sexy-licious " thing. And at the same time, its really not anything sexy at all if you know there's how many people including children  out there get HIV or AIDs without safety awareness happening around the world.

Neither this can be sexy at all, but it deserves your attention.

This shows that humans are attracted to sexy things. I know we are attracted to more than just sexy, beautiful, creative, fun, awesome, happy things according to how many senses we have.

So, ya I am sorry to the religious conservative people out there. But I am who I am, I will still be doing what I love with knowledge. Knowledge is the important key to freedom to decide how we think, including you and me.

"Some people like it when I show my ass, and some people think it's obscene. Judgement over compassion, and fear over love, and that is obscene."  - Madonna.

Think again.